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Boost your health and vitality while losing weight

How many diets have you tried that haven't worked for you? The Total Wellbeing Diet, developed by Australia's CSIRO, is not just another diet, it's a long-term healthy eating plan that can make you feel great.

* Easy to use
* Scientifically tested
* Nutritionally balanced

The CSIRO Total Wellbeing Diet can really work, helping you lose weight permanently by keeping you satisfied and giving you more energy. With over 100 mouth-watering recipes and 12 weeks of menu plans to get you started, this book contains everything you need to know about the CSIRO Total Wellbeing Diet – how to start, what to cook and how to keep the weight off forever.

About The Author

Dr. Manny Noakes is the stream leader for the Diet and Lifestyle Program at CSIRO Food and Nutritional Sciences. With her team, she also manages clinical trials that provide scientific evidence for the efficacy of diet and exercise programs on health. Manny has published over 100 scientific papers, with a major emphasis on diet composition, weight-loss and cardiovascular health.

Dr. Peter Clifton is the laboratory head of Nutritional Interventions at the Baker IDI Heart and Diabetes Institute. He is also Professor of Medicine at the University of Adelaide, and practises as an endocrinologist at the Royal Adelaide Hospital and the Flinders Medical Centre. Peter is a frequent and sought-after speaker at national and international conferences, and is also widely published in the areas of diet, functional foods and heart health. His personal research interests lie in the areas of diet, obesity and cardiovascular disease, and optimal diets for people with insulin resistance and diabetes. He is the co-author of The CSIRO Total Wellbeing Diet, The CSIRO Total Wellbeing Diet Book 2 and The CSIRO Healthy Heart Program.

Good Information

I am looking forward to using this book on a daily basis by putting into practice the well written text.

Shill

Northern Beaches

2016-12-20

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How to Survive Modern Living

5

Contains many good ideas which you can tailor to specific needs.

Wreck-less

Canberra ACT

2015-09-19

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Time to live.

5

Contains a great deal of information, much of it can be easily used to help quality of life.

Wreck-less

Canberra ACT

2015-08-15

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Great book that's easy to follow - not a fad diet for sure.

5

Great book, very informative - describes the research behind the book, explains how weight loss works, and has great recipes to try. Recipes included in the book are aimed at weight loss, but the book also provides tips on how to cater for the rest of the family or to manage weight after your program. Eating plan can be difficult to follow if only cooking for 1, as recipes are serve 4.

Jen

Sydney, AU

2015-06-23

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Great book ! Great diet

5

Hubby and I have both lost considerable weight eating healthy

Betty

Adelaide

2014-10-28

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Not so much a diet as a way of healthy e

5

I foun d this book informative, the diet uses mostly what you would buy everyday. I had to buy little else. Fresh produce and healthy meals. A shopping list is provided each week and receipes are in the back of the book and page numbers supplied each day. Very good book.

Joy

Sydney

2013-02-10

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This is a great book, would recommend it

5

easy to read, and l like to week 1 - 7 plans

Glenda

Shepparton, au

2012-09-21

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Simple Healthy Eating Plan

5

I bought this book on recommendation, and on reading it I was really impressed with the clear messages, the easy to understand content, the checklists, and the recipes included at the end. I've already observed an improvement in my health following this healthy eating plan.

Kez

Mid North Coast, NSW, AU

2012-09-19

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The CSIRO Total Wellbeing Diet

4.98

100.0

Testimonials from people who are using the CSIRO Total Wellbeing
Diet

'I find the diet very easy to follow as it has all the foods that I
love. I was initially concerned about the amounts of meat required, as
I was never a big meat eater. But I have grown used to buying and
eating more meat. The big thing in the program is that it discourages
between-meal snacks and I find that this is not a burden. I actually
eat far more on this program than I was prior to going on it. I would
have considered myself a healthy eater, with lots of fruit and
vegetables in the diet, but the increase in protein does appear to have
made the difference.'
– Anne

I thought I should write to tell you of a 'quiet revolution' that
is happening in our country town. We have actively promoted your diet.
Our local butcher shop owners – who are on the diet – have of their own
volition tailored many of their products to suit the diet. At our
surgery we cannot keep up with the requests for photocopies of the
diet. The results are really quite astounding. Weight-losses in the
order of 15-20 kg over a period of 6-12 months are now becoming common.
I have encouraged the type 2 diabetics to use the diet as well, and
there are obvious falls in their HbA1c levels. Patients love the diet
and the way it is set out – that is a very strong point. The other
major comments are: 'I am never hungry' and 'I continue to feel better
even after being on the diet for weeks.'
– Dr John

The CSIRO Total Wellbeing Diet: Your Questions Answered

• Is the CSIRO Total Wellbeing Diet easy to follow? You should find the diet easy to follow and maintain. The suggested
meals won't be very different from what you're used to, and we have
included lots of tasty recipes to try (see pages 89-185). To make it
even simpler, we provide you not only with the basic principles of the
eating plan, but also with menu plans (see page 63) and shopping lists
(see page 203) to take the hard work out of choosing what to eat.
Maintaining the daily checklist on page 195 will also help you stay on
track.

• Will I get hungry? On our protein-plus diet you are less likely to get hungry. It has
been scientifically proven that high-protein foods are more satisfying
than high-fat or high-carbohydrate foods. Of course, we don't always
eat only because we are hungry – but when we are actively trying to
lose weight, hunger can be a problem. Not only does our eating plan
include a sustaining level of protein – from lean red meat, chicken,
fish, dairy foods and eggs – it also contains some good slow-release
low-GI carbohydrate foods (see page 53), which can also curb hunger.

• Is the diet flexible enough for me to eat out?
Eating out is okay as long as you follow our guidelines for choosing
from the menu. It is often easier to eat higher protein meals when
eating out, since most main meals tend to be protein-based dishes. See
page 24 for some hints and guidelines for eating out.

• Will it be bad for my health?
Losing even a few kilograms can have a positive effect on your health.
Our protein-plus diet has been tested for its effects on kidney, liver
and bone health, and we have seen no adverse effects. If you have any
pre-existing medical condition, such as diabetes, or are taking
medication, check with your GP first, to ensure the eating plan is
right for you.

• Will it help me keep the weight off?
Because this diet is easy to follow and can help you control your
hunger, it is more sustainable in the longer term. Once you have
reached a weight you feel comfortable with, you can switch to the
maintenance plan (see page 189), which allows greater flexibility. But
your weight will only stay low if you continue to exercise and take
care with your food choices. Keep at it, and don't panic if you fall
'off the wagon' occasionally.

• Will I be able to feed my whole family with the suggested
meals?
Yes, you can. The recipes fit easily into family meal plans. However,
members of the family who do not need to lose weight may need to
include extra carbohydrate foods with their meals, such as bread,
pasta, rice or potatoes.

• Is the diet suitable for children?
The diet is adequate for overweight children from a nutritional
perspective as long as it contains 3 units of dairy foods. However, the
level of kilojoules will need to be adjusted for the age, size and
activity of the child, which is best done by a qualified dietitian.
Because children are growing, excessive kilojoules restriction can
retard growth, so some care needs to be taken to ensure their diet is
not overly restrictive. We would recommend smaller weight losses per
week than for adults, unless the child is very overweight. Sometimes
even keeping a child's weight stable as they grow will result in fat
loss. If the whole family is eating meals based on the CSIRO Total
Wellbeing Diet, this will provide good nutrition for everyone. Extra
snacks (mostly fruit and low-fat dairy snacks) may be necessary for
some overweight children. We recommend you consult with your doctor and
seek a referral to a dietitian, who will keep an eye on your child's
weight and growth.

• Will I get bored with the meals?
We have designed the Diet to include a wide variety of foods, with
plenty of menu plans and food ideas. Of course there are some
indulgence foods that don't feature – and these have been left out on
purpose. However, if you need a treat, choose a mini version of what
takes your fancy, savour it slowly and enjoy!

• Do I need to count kilojoules every day?
You don't need to count a thing. We have done all the counting for you.
However, you do need to keep track of the foods you eat each day. Copy
the checklist on page 195 and keep it handy.

• Do I need to exercise?
There's no doubt about it – exercise is essential for good health
whether or not you are overweight. As a nation we simply have to get
active. We appreciate that some people may find exercising difficult,
especially if they are overweight. If this is you, be assured that as
you lose weight, it will become easier to exercise. However, it is
important that you take a walk as briskly as possible for 30 minutes at
least 3 times a week. To get started, check out Chapter 2: Energy
Balance & Exercise.